Five Ways to Improve Your Running Right Now

We are a bit far into the summer training season to be implementing big picture changes that will have a positive impact on our current running and any upcoming races. But that doesn’t mean that you can’t improve your running RIGHT NOW in such a way that will have major dividends for you in the next few months as well.

Give Your Muscles a Proper Warm Up and Recovery

I include a proper warm up in all of my clients plans, and I discuss glute activation with all of them. But before you even get to the warm up and dynamic stretches, I like my runners to start with self myofascial release (aka foam rolling or using a lacrosse ball) to release and prep the muscles. I prefer for them to start with foam rolling and simple sun salutations to get limbered up, and then a warm up at a very easy pace, dynamic stretches and activations, and then their workout. If you don’t have enough time, at the very, very least do your activations and start with a gentle run and then dynamic stretches.

Meanwhile, a strong core holds you together–literally! And a strong core is more than just abs! You need to work the entire core, from transverse abdominis to obliques to lower back. Get that core involved, and you will see MAJOR results, and also prevent injury!

GO TO SLEEP

Seriously. Sleep is, in my opinion, as necessary as the prehab exercises or the warm up or cool down. Sleep preps you for the next day and help you recover from the previous one. Sleep is where champions are made. You can quote me on that. So get some sleep. Prioritize it.

Do a Nutritional Audit with a Food Journal

And if you don’t know what you are looking at/for, get someone who does! There is a great deal of nutritional information out there, but your best bet is to go with a Registered Dietitian. That said, there are several principles that are generally agreed upon by experts around the world: a diverse, colorful diet filled with whole grains, lean proteins (whether plant or animal based), healthy fats, low in added sugars, and consisting as much as possible of whole foods.

Every one has different needs and a their own unique perfect diet, and it might take some time to discover what that is. But write down everything that you have eaten over the past few days, and if you aren’t getting multiple servings of unadulterated vegetables (sorry, California, pizza doesn’t count) every day, if you are having more than one convenience food from a package every time that you eat, if you are consuming a diet full of chemicals rather than ingredients… well, I can tell you where to start.

Do a Training Audit with A Training Log

Are you just not seeing any results? Look at the scope of your training, not just the day to day. Like with the food journal, sometimes we just need to see everything together to realize that the story isn’t making since. You might have too many, or too few, workout days in there. You might not be doing enough cross training, or you might be doing too much cross training and not enough running. You might even need to take a day off from running, or even exercise in general, and just let your body take a break. Or it might be time to get serious.

These girls mean business!

Like with your food journal and talking to an RD, it might be time to ask an expert! A running coach will give you the individualized attention that you need to make changes now that will drastically improve your running, both short term and long term. (Wondering what a running coach does?)

Interested? Let’s talk training–you don’t have to be training for a race, or even have major mileage. I have worked with runners from ultramarathoners to runners just coming back to running after a long hiatus. If you are interested in getting after those health, fitness, and running goals, I would love to talk to you! Check out my coaching page or send me an email at coachsuztraining (Gmail)

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Welcome to Suzlyfe

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Suzlyfe is a Chicago-based healthy life, fitness, running, and food blog that aims to educate, connect, and inspire: educate readers in an accessible way about fitness, running, and wellness; connect readers to myself (Susie) and others with the same interests and passions; and inspire all to live a life beyond expectations.Email Me

Though I am a RRCA Certified Running Coach and NASM Certified Personal Trainer with a chronic illness, a physician husband, and a lot of experience, and though I may seem like a know it all, please remember that all views expressed on my blog are mine along. Consult your physician before making any personal changes to your mental or physical health and wellness programs.